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Obesity Discussion · 01-28-06, 10:52 PM

Broccoli, garlic and rigatoni
Dietitian's tip: Broccoli is high in vitamins A and C, which are considered antioxidant vitamins. Broccoli also has isothiocyanates, indoles and flavonoids — phytochemicals that may help prevent cancer.

SERVES 2
Ingredients
1/3 pound rigatoni noodles
1 cup broccoli florets (tops)
2 tablespoons Parmesan cheese
2 teaspoons olive oil
2 teaspoons minced garlic
Freshly ground black pepper, to taste

Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.

In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.

Nutritional Analysis(per serving)Calories 358 Cholesterol 4 mg
Protein 13 g Sodium 97 mg
Carbohydrate 60 g Fiber 3 g
Total fat 7 g Potassium 278 mg
Saturated fat 2 g Calcium 95 mg
Monounsaturated fat 4 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 3
Fats 1/2

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Milk and milk products 1/2
Nonstarchy vegetables 1
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 3
Vegetables 1
Dairy foods (low-fat or fat-free) 1/2
Fats and oils 1

http://www.mayoclinic.com/health/hea...ecipes/NU00374

01-28-06, 10:52 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Broccoli, garlic and rigatoni Broccoli, garlic and rigatoni Dietitian's tip: Broccoli is high in vitamins A and C, which are considered antioxidant vitamins. Broccoli also has isothiocyanates, indoles and flavonoids — phytochemicals that may help prevent cancer. SERVES 2 Ingredients 1/3 pound rigatoni noodles 1 cup broccoli florets (tops) 2 tablespoons Parmesan cheese 2 teaspoons olive oil 2 teaspoons minced garlic Freshly ground black pepper, to taste Directions Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes. In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately. Nutritional Analysis(per serving)Calories 358 Cholesterol 4 mg Protein 13 g Sodium 97 mg Carbohydrate 60 g Fiber 3 g Total fat 7 g Potassium 278 mg Saturated fat 2 g Calcium 95 mg Monounsaturated fat 4 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Carbohydrates 3 Fats 1/2 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 3 Milk and milk products 1/2 Nonstarchy vegetables 1 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 3 Vegetables 1 Dairy foods (low-fat or fat-free) 1/2 Fats and oils 1 http://www.mayoclinic.com/health/hea...ecipes/NU00374 __________________